Causes of bloating: Harvard liver specialist says it's not always food related, suggests 8 easy fixes to save your gut

Causes of bloating: Artificial sweeteners, gum chewing, straw use, and chronic constipation are common contributors affecting gut health, mood, immunity, and metabolism (Image: Canva)

Bloating is considered as routine, but constant discomfort can take a toll on your wellness. Bloating, the sensation of fullness, tightness, or swelling in the tummy, is often caused by excess gas or slow digestion. It’s can be caused due to eating too fast, salty meals, fizzy drinks, but sometimes the culprits run deeper.

The Centres for Disease Control and Prevention (CDC) suggests that persistent bloating may be due to gastroparesis in people with diabetes, constipation, hormonal shifts, or even bacterial overgrowth. Spotting the reason behind the bloat is the first step to relief.

Sharing a post on Instagram, Harvard and Stanford-trained Dr Saurabh Sethi, MD, Internal Medicine and Gastroenterology summarises how bloating isn’t always food-related. "Slow gut motility, stress, or SIBO (small intestinal bacterial overgrowth) might be at play," he says. His post highlights artificial sweeteners, gum chewing, straw use, and chronic constipation as common contributors affecting gut health, mood, immunity, and metabolism.

Also read | Bloated stomach? It can turn uncomfortable and painful if not treated on time

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A post shared by Saurabh Sethi (@doctor.sethi)

Here are 8 ways to ease bloating:

• Cut out artificial sweeteners: Steer clear of sucralose and aspartame, they can disturb your gut microbiome. “Artificial sweeteners like sucralose and aspartame may disrupt your gut microbiome,” says Dr Sethi.

• Chew slowly and mindfully: Swallow less air, aid digestion, and give your gut time to signal fullness.

• Skip straws and gum: Drinking through straws and chewing gum may aggravate bloating. Dr. Sethi shares that chewing gum or drinking through a straw increases swallowed air and may worsen bloating.

• Stay hydrated: Hydration is important for your gut health. Water helps flush out gas and supports regular bowel movements.

• Manage stress: “Gut health affects not just digestion, but also mood, immunity, and metabolism,” says Dr Sethi. Relaxation techniques,deep breathing, yoga, meditation, can improve gut motility and ease tension.

• Get moving daily: Include exercise in your everyday routine. Even gentle exercise helps stimulate digestion and relieve trapped gas.

• Address constipation: According to Dr Sethi, chronic constipation can lead to pelvic floor issues, not just discomfort. Tackle lower bowel sluggishness to prevent gas buildup and pelvic floor strain.

• Limit fizzy drinks and gas‑forming foods: Ditch carbonated drinks and reduce legumes, cruciferous veggies, and dairy if sensitive.